Workout planning (programming) Crossfit Intermediate Programm
- Training Day 1 (2 wods)
Annie 5 rounds for time of: 50-40-30-20-10 Double Unders Sit-UpsDouble Unders Unbroken Complete as many Reps for min tme: maximum Double Unders - Training Day 2 (2 wods)
WOD-6815818 3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air SquatsSDRR For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps - Training Day 3 (1 wods)
1000 meter row For time: 1000 meters Row - Training Day 4 (2 wods)
Bodyweight Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 CrunchMonko WC 1.2.10 x4 4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single) - Training Day 5 (1 wods)
WOD-0240583 10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row
| Workout | Training day |
|---|---|
| Annie (GM) 5 rounds for time of:
50-40-30-20-10
Double Unders
Sit-Ups | Training Day 1 |
| Double Unders Unbroken (M) Complete as many Reps for min tme:
maximum Double Unders | Training Day 1 |
| WOD-6815818 (WG) 3 rounds for time of:
10 Burpees
20 Ball Slams 20-lb
10 Kettlebell Swing 2/1,5-pood
20 Toes to bar
30 Thrusters 45/35-lb
40 Mountain Climber
50 Air Squats | Training Day 2 |
| SDRR (G) For time:
15 Pull-Ups
60 Push-Ups
60 Sit-Ups
42 Walking Lunge
50 Squat Jumps | Training Day 2 |
| 1000 meter row (M) For time:
1000 meters Row | Training Day 3 |
| Bodyweight (GM) Complete as many rounds as possible in 15 minutes of:
10 Burpees
10 Bar Dips
50 meters Run
25 Box Jump
20 Crunch | Training Day 4 |
| Monko WC 1.2.10 x4 (GM) 4 rounds for time of:
12 Squat Jumps
60 sec Plank
200 Jump Rope (Single) | Training Day 4 |
| WOD-0240583 (GM) 10 rounds for time of:
15 Burpees
20 Sit-Ups
15 Box Jump 0,5/0,3-meters
10 Deficit Handstand Push-Ups
300 calorie Row | Training Day 5 |